Simple Steps To Rest

Rest. Are you getting enough downtime and sleep? According to Merriam-Webster rest is defined as “freedom from activity or labor” (Merriam-Webster, n.d.). As reported by a study of 1,234 Canadians 18+, conducted by Narrative Research and Logit Research Executed (2023), only 16% of Canadians felt that they are getting the quality sleep that they need to feel rested. In the Western world, resting is mostly done after a long day of work, home and family responsibilities, suppertime, maybe a quick shower, then finally a little rest in the evening before sleep at bedtime. Next morning, wake up and repeat. Does this or some alternate version of this sound familiar?

If we are not getting quality rest and the recommended seven to eight quality hours of sleep per night, this can have serious consequences to our emotional and physical health. Including, but not limited to poor concentration and mood changes that can cause depression symptoms. In addition, not getting enough sleep can result in sleepiness. The effects of sleepiness can be decreased motor reflexes, leading to motor vehicle accidents (Watson & Cherney, 2020).

What is quality rest?

In the article, Why Downtime Is Essential for Brain Health (Cleveland Clinic, 2020), psychologist Scott Bea, PsyD, states that we often define ourselves by what we do. We tend to overdo things, work excessively, and produce excessively. Dr. Bea describes downtime as having the part of your brain that is processing external information, take a break, while another part of your brain that wants to play, the Default Mode Network (DMN), takes over. As ethics, memories, creativity, and how we define our sense of self are all linked to the DMN. It appears that the DMN plays a significant role when you are focusing on the inner world instead of the outer world. This is akin to just sitting and being with yourself or walking in nature and just being with yourself. With as little thinking and processing as possible. Allowing yourself and your mind to roam free and rest while doing it (Cleveland Clinic, 2020). An example of this could be what I am currently doing, researching, and writing. Eventually, my brain will need a break from the information gathering and processing needed to do this task. When I stop this task to listen to music and relax, my brain’s DMN part will take over. While relaxing, my awareness is directed within. This is the automatic response of the brain since it never goes completely dormant. It continues to do its own thing (Cleveland Clinic, 2020).

How does listening to music with the Default Mode Network work?

Neuroscientific research has demonstrated how certain music (happy or sad) can impact brain activity. Some studies hypothesize that listening to melancholic music requires deeper introspection and the utilization of mind-wandering, a spontaneous way of thinking, that involves dissolving present limitations by immersing yourself in your own awareness. During rest periods, the activated DMN allows for the mind-wandering to happen. The benefits of mind-wandering can include the ability to solve problems creatively and delay gratification, while a drawback can be a disruption of completing a task (Taruffi, G., Pehrs, C., Skouras, S., & Koelsch, S., 2017).

According to the study in the article, “Effects of Sad and Happy Music on Mind-Wandering and the Default Mode Network,” (Taruffi, G., Pehrs, C., Skouras, S., & Koelsch, S., 2017), melancholic music is based on a variety of emotional experiences. The listeners in the study, describe it as being both melancholic and pleasurable. Listening to melancholic music seems to shape mind-wandering differently, compared to the mind-wandering associated with the automatic negative thoughts affecting our mood daily, while tending to daily activities. Therefore, the way we think, and the emotions evoked by artworks are linked in a fascinating way (Taruffi, G., Pehrs, C., Skouras, S., & Koelsch, S., 2017).

In closing, listening to music is a common leisure activity that can create a relaxing and enjoyable environment for the mind to wander. If the listener is solely responsible for automatically processing the incoming auditory signal, without performing any other tasks. To enhance the listener’s thoughts and encourage positive mental wandering, it is possible to alter the emotional tone of the music at this point.  i.e. A mood that is positive and filled with positive thought content (Taruffi, 2021).

The Beingness Psychotherapy playlist (Spotify App, 2024) included in this blog has binaural beats which affect brain waves when listening with headphones, inducing a state of deep relaxation and sleep (Levi, 2024).

Warning - Do not listen Beingness Psychotherapy’s playlist (Spotify App, 2024) while driving or operating heavy machinery. Speak to your doctor before listening to binaural beats if you have epilepsy and a history of seizures.

Beingness Psychotherapy’s blog content is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

References

Cleveland Clinic Health Essentials. (2020, June 1). “Why Downtime Is Essential for Brain Health”. Cleveland Clinic. https://health.clevelandclinic.org/why-downtime-is-essential-for-brain-health

Levi, R. (2024, January 25). “Binaural Beats and Sleep”. Sleep Doctor. https://sleepdoctor.com/noise/binaural-beats-and-sleep/

Merriam-Webster. (n.d.). Rest. In Merriam-Webster.com dictionary. Retrieved March 14, 2024, from https://www.merriam-webster.com/dictionary/rest

Narrative Research & Logit Research Executed (2023, June 26). “A third of Canadians are only getting three or fewer nights of restful sleep per week”. Narrative Research: Every insight tells a story. https://narrativeresearch.ca/a-third-of-canadians-are-only-getting-three-or-fewer-nights-of-restful-sleep-per-week/

Spotify. (2024). Beingness Psychotherapy playlist.  https://open.spotify.com/playlist/5hdQImD7tV6oz0YA4jYdMg

Taruffi, L., Pehrs, C., Skouras, S. et al. Effects of Sad and Happy Music on Mind-Wandering and the Default Mode Network. Sci Rep 7, 14396 (2017). https://doi.org/10.1038/s41598-017-14849-0

Taruffi L. Mind-Wandering during Personal Music Listening in Everyday Life: Music-Evoked Emotions Predict Thought Valence. Int J Environ Res Public Health. 2021 Nov 24;18(23):12321. doi: 10.3390/ijerph182312321. PMID: 34886046; PMCID: PMC8656507. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8656507/

Watson, S. & Cherney, K. (2020, May 15). “The effects of sleep deprivation on your body”. Healthline. https://www.healthline.com/health/sleep-deprivation/effects-on-body